CHANGES ARE COMING-WHAT CHOICE IS RIGHT FOR YOU

Say sayonara to AT&T's two-year phone plan It was the cornerstone of phone plans for decades. Now AT&T is pushing a new type of plan, where you either rent, not own, your phone, or pay the full price up front. by Ian Sherr @iansherr / December 30, 2015.  

Out with the old, in with the new -- phone plan, that is. AT&T Over. Finito. Terminado. However you say it, AT&T's two-year plan will be gone next year. Starting January 8, the nation's second-largest wireless carrier is calling it quits on the standard contract plan, which charged customers a set price for the cost of a phone and two years of wireless service. In its place will be Next, a program that requires customers to rent their smartphones by way of a monthly fee. At the end of the contract period of either 18 or 24 months, customers trade in the phone for a new one. Only business customers will be able to choose the old-style two-year plan. The result is that the typical price tag for an entry-level new phone, like $199 for the iPhone 6S, disappears. In its place is a monthly charge -- nearly $22 in the iPhone's case. In addition, customers also pay for the cost of voice and data wireless service. "With $0 down for well-qualified customers, the ability to upgrade early, and down payment options available with even lower monthly installments, our customers are overwhelmingly choosing AT&T Next," said a spokesman for the Dallas-based company. Earlier this year, AT&T said more than 30 percent of its users were on the Next program. Engadget was the first to report AT&T's plans . Our changing wireless world Confused by new no-contract plans? You're not alone Apple's iPhone upgrade program: What you need to know Apple, Best Buy, other retailers will drop AT&T phone subsidies Verizon abandons contracts: Everything you need to know (FAQ) . The move marks a significant shift in how consumers pay for phone service. For decades, phone companies have obscured the cost of phones by charging a subsidized fee for the device. But as competitors like T-Mobile have moved to monthly installment plans while eliminating contracts and subsidies, others like AT&T have responded with their own takes . Verizon began ditching subsidized contracts in August . Even Apple started its own upgrade program in September . . The shift has raised people's awareness of what a phone actually costs, and it's also changed the dynamic of how we buy phones. If a customer wants to own a phone, they have to buy it outright. Otherwise, they rent it and ultimately turn it in. . 

DOES UNHAPPINESS CAUSE BAD HEALTH OR DOES BAD HEALTH CAUSE UNHAPPINESS? YOU DECIDE

Unhappiness may lead to bad choices, but it probably won't kill you Published December 28, 2015.  

Even though poor health is a known cause of unhappiness, and bad lifestyle choices often follow bad moods, misery alone probably won't kill you, a U.K. study suggests. "We found that after accounting for poor health and other lifestyle choices, being happier doesn't make you live longer, and being stressed doesn't increase your risk of death," lead study author Bette Liu of the University of New South Wales said by email. To explore the connection between unhappiness and the likelihood of dying, Liu and her colleagues looked at data on more than 700,000 middle-aged women collected over more than a decade. At the start, when the women were around 59 years old, 17 percent reported being unhappy, and this was more likely in women who were in poor health. During the next ten years, about 31,500 women died, representing about 4 percent of the study population. After researchers adjusted for a host of factors independently linked to mortality - like hypertension, diabetes, smoking, drinking, asthma, arthritis, depression and anxiety - mere unhappiness wasn't associated with increased mortality from all causes, or specifically from cancer or heart disease. The data was collected from 1996 to 2001. When they joined the study, and again every 3 to 5 years, women completed questionnaires asking about social and demographic factors, lifestyle choices and health. At the start of the study, 39 percent said they were happy most of the time, and another 43 percent described themselves as usually happy. Researchers counted as "unhappy" the 16 percent of women who were happy only sometimes and the 1 percent who said this was a rare occurrence. Over time, few women changed their assessment of their own happiness levels, the researchers report in The Lancet. Generally, the happy women in the study were older, less likely to have advanced degrees and more likely to be nonsmokers as well as regular exercisers with steady romantic relationships who routinely participated in religious or other group activities. These happy women were also more likely to get eight hours of sleep each night. In contrast, the unhappy women were more likely to report only fair or poor general health and to be in treatment for depression or anxiety, the study found. Women were 20 percent more likely to die during the study if they reported being in fair or poor health. There is no perfect way to measure happiness, the authors concede. Unhappiness might, however, lead people to do things known to hasten death like drink too much or exercise too little, they speculate. "Previous reports of reduced mortality associated with happiness could be due to the increased mortality of people who are unhappy because of their poor health," the study team points out. It's also important to note that death isn't the only outcome that matters when assessing the benefits of happiness, noted Philipe Barreto a researcher at the University Hospital of Toulouse in France who wrote an accompanying editorial. Even if happiness won't impact life expectancy, it will probably be . "In other words, even if happiness does not add years to life, it probably adds life to years," Barreto said. 

THIS ARTICLE MIGHT NEED TO COME WITH A DISCLAIMER

Make mine gluten-full.  

When the federal government's 1980 Dietary Guidelines for Americans warned about the baleful effects of saturated fats, public interest activists joined the fight and managed to persuade major food companies to switch to the shiny new alternative: trans fats. Thirty-five years later, the Food and Drug Administration finally determined that trans fats are not just useless but unsafe, and ordered them removed from all foods. Oops. So much for settled science. To tell the truth, I never paid much attention to the fat fights in the first place. From my days as a medical student (and prodigious consumer of junk food), I've seen so many solemnly proclaimed "findings" come and go that I decided long ago to ignore--and outlive--them all. So far I'm ahead. Never had an egg substitute in my life. I figured trans fats were just another fad waiting to be revoked and renounced. Moreover, if I was wrong, the green eggs and ham would take so long to kill me anyway that I was more likely to be hit by a bus first. Either way, win-win. Don't get me wrong. I don't advocate this kind of jaunty fatalism for everyone. This is a private affair. I do, however, preach skepticism. Remember that most venerable piece of received medical wisdom--98.6 degrees as the average adult human temperature? In 1992, three researchers bothered to measure and found that the conventional wisdom (based on an 1878 German study) was wrong. Normal is 98.2. After that--114 years of error--one is inclined to embrace Woody Allen's Sleeper theory that in 200 years we'll discover that smoking is good for you, fruits are not. I still love peaches, but I eat them for the taste--and the memories--not because they might add a month to my life (in the ICU when I'm 90). I don't mean to be cynical, just realistic. Take fish oil. For at least 10 years the National Institutes of Health has strongly recommended omega-3 fatty acids and fish oil for the prevention of cardiovascular disease. I held out, trusting both my gastronomic prejudices (more turf than surf) and my faith that time ultimately undoes all of life's verites. I waited. My orneriness has not been fully vindicated--NIH still recommends dietary fish oil--but it does find omega-3 supplements to be useless. Exhibit A for medical skepticism, however, remains vitamin C. When Linus Pauling, Nobel laureate in chemistry (not nutrition), began the vitamin-C megadose fad to fend off all manner of disease, the whole thing struck me as bizarre. Yes, you need some C to prevent scurvy if you're seven months at sea with Capt. Cook and citrus is nowhere to be found. Otherwise the megadose is a crock.  But there are always new windmills to be tilted at. The latest is gluten. Now if you suffer from celiac disease, you need a gluten-free diet. How many of us is that? Less than 1 percent. And yet supermarket shelves are groaning with products proclaiming their gluten-freedom. Sales are going through the roof. Another crock. Turns out, according to a massive Australian study of 3,200 products, gluten-free is useless. "The foods can be significantly more expensive and are very trendy to eat," says Jason Wu, the principal investigator. "But we discovered a negligible difference when looking at their overall nutrition. Told you so. Why then am I not agitating to have this junk taken off the shelves? Because of my other obsession: placebos. For which I have an undying respect, acquired during my early years as a general-hospital psychiatrist. If you believe in the curative powers of something--often encouraged by the authority of your physician--a sugar pill or a glass of plain water can produce remarkable symptom relief. I've seen it. I've done it. So I'd never mess with it. If a placebo can alleviate your pain, that's better than opioids. If going gluten-free gives a spring to your step, why not? But please, let the civility go both ways. Let the virtuous Fitbit foodie, all omega-3'd and gluten-free, drop the self-congratulatory smugness. And I promise not to say it's all in his head. Live and let eat.

MAYBE YOU DON'T WANT TO WRAP IT UP

Are wraps really healthier than sandwiches? By Bill Bradley, published December 27, 2015.   

You know that thing you do at the deli where you decide you're gonna get a healthy lunch and, in an earnest attempt to do the right thing, ask your sandwich artist to put it on a wrap instead of bread? You can stop doing that now.  Experts say that wraps are oftentimes more processed and higher in calories than two slices of fresh-baked bread. This makes wraps an insane thing to eat, because everyone knows that fresh-baked bread is delicious and wraps taste like wet cardboard. The same thinking applies to whatever sandwiches you might make at home, with bread or wraps purchased at your local carbohydrate emporium. "You want to go straight to the ingredient list," says Carrie Jennis, a registered dietitian and health educator in New York City. "The first ingredient should be 'whole. Whole wheat flour, whole rye flour. This ensures you are eating a whole grain product. This means that you are getting the fiber, minerals, and nutrients normally found in the actual grain before processing. The other ingredient to look for, so you can avoid it, is hydrogenated oils.  Those hydrogenated oils, commonly known as trans fats, are not good for you. They are often found in wraps. Take, for example, the Original 10-Inch Wrap from Mission (arguably the most ubiquitous wrap company, with products sold everywhere from big-box grocery stores to corner bodegas.) While the label says the wrap contains 0 grams of trans fat, the ingredient list boasts "hydrogenated soybean oil," which is to be avoided. The wrap also has 580 mg of sodium, while two slices of whole wheat bread typically fall between 200 and 300 grams.  (We do, however, tip our cap to Mission's copywriters, who have the unenviable task of saying something positive about their product. "Wraps let you expand your sandwich offerings," they proclaim. "Enabling you to create innovative, on-the-go masterpieces.  One not-so-great innovation is the size of these things. Some wraps are big enough to accommodate huge amounts of fillings- by the time they're all rolled up, they become a monstrous caloric log. "When I'm at cafés, I see a lot of wraps available where the surface area is the size of a Frisbee. Too big," says Lori Zanini, a registered dietitian and spokesperson for the Academy of Nutrition & Dietetics. "The larger the wrap, the more ingredients tend to get stuffed in them. Typically wraps will have more calories and carbs than a regular slice of bread, because wraps are more condensed.  You could argue that some wraps- like Mission, which clocks in at 210 calories- have less calories than two slices of bread, which typically hover between 160 to 240 calories total. But this is negligible when your deli guy is stuffing your wrap with an extra 375 calories worth of tuna salad.  So here's the good news: You no longer need to deprive yourself at the sandwich counter. Go all in with actual bread- which, admit it, is what you really wanted in the first place.

CHRISTMAS IS PAST FOR ANOTHER YEAR

Hi to every one.  We hope all of you had a very merry and blessed Christmas, and got all of your after Christmas bargain shopping done.  As you probably know by now, we are experiencing some very ugly weather in the state this evening.  Please stay  safe and heed weather warnings.  This to will pass, and we want to make sure everyone comes through it safe and well.  Until tomorrow.

Bob and Johnye

Merry Christmas!

Merry Christmas everyone!
As we celebrate this joyous season, don't forget to be thankful for our many blessings. I am thankful for my health, family and the opportunity to work with this wonderful group of people I call friends!

The incredible warm weather is nice but brings its' own unique problems such as hail, tornadoes and violent wind. Please be safe and keep emergency supplies on hand.

Take care and enjoy the holiday with family and friends. Our next event is Saturday, January 23rd at the Center. Please call Shelly to register.

Merry Christmas!
Dr. Janet

PEOPLE WITH A CONSCIENCE CAN BE AN ANGEL UNWARE

Good Samaritans A Christmas angel.

  Alice Stewart, a political consultant from Little Rock also known for her radio talk show, will have a wonderful Christmas, thanks to the unlikely kindness of a stranger. Stewart recently endured a long, trying, hard day of travel between New York City and Little Rock. She'd arrived weary in the late hours and agreed to take a traveling companion to his apartment. She didn't realize that in the process of opening the security gate to his complex, her entire world had fallen unobserved into the street. Her wallet containing substantial cash, cards and many contacts lay available to any passers-by as she drove away. Later at home, she went onto Facebook to find a message from first-year UA law student Shelly Shaw. Seems the 20-year-old Ms. Shaw had happened across Alice's wallet and taken it inside to try and hopefully seek Alice. But it wasn't until she received Shaw's message that Alice realized the very centerpiece of her organizational life was missing. "If Shelly hadn't been thoughtful enough to seek me out, I'd have had to start way back in Times Square and track my steps all the way home that day. Shelly's an angel. Her kindness and generosity saved me. I asked Shelly what made her search for Alice rather than keep the money and anything else of value when no one would have known. "I was raised in South Texas and taught what belongs to others is theirs, not mine. I'm just thankful I found her wallet. It really was her whole life in there. 

DON'T LET THE HOLIDAYS STRESS YOU OUT

10 unique ways to de-stress during the holidays By Julie Revelant Published December 21, 2015.  

If you feel like you're going to have a panic attack just thinking about everything you have to do in the next few days, take a deep breath. Experts agree, the holidays can be stress-free with a different outlook and a few simple changes. Here, get their best tips to feel calm and relaxed- no meditation required. 1. Have a plan. Set aside 45 minutes to write down exactly what you have to do, how much time it will realistically take to accomplish, and when you'll do it. Then schedule the appointment with yourself on your calendar to ensure it'll get done, said Paula Rizzo, New York City-based author:  Using Lists to be More Productive, Highly Successful and Less Stressed. 2. Take a vitamin D supplement. It's easy to miss out on much-needed sunshine and vitamin D especially because the sun sets early and the shortest day of the year is December 21. Plus, since studies show that low vitamin D levels are linked to anxiety, depression and suicide, it's important to make sure you're getting enough, said Dr. John Cannell, founder of the Vitamin D Council in San Luis Obispo, Calif. You can eat vitamin-D rich foods like salmon, fortified milk and egg yolks, but people who live in latitudes above 32-degrees north take a supplement of 5,000 IUs a day during the winter, Cannell said. 3. Volunteer. Think you have no time? Just an hour of opening your heart to help others can help you feel more open to life's possibilities as well. "When you give, you get so much back," said Lisa Haisha, a motivational speaker in Los Angeles, Calif.  Writing a check is worthy but your time will pay off tenfold. "When you put yourself in a situation where you're part of a community doing something good, that's where the magic really is," she said. 4. Sip some tea. Tea is high in L-Theanine, an amino acid that relaxes the brain and brings calm and focus, said Zhena Muzyka, Ojai, Calif. -based founder of Zhena's Gypsy Tea.  Two to try: Oolong, which helps to balance blood sugar and reduce stress hormones and Yin Zen silver needle. "Even though it has a tiny bit of caffeine, you'll feel very relaxed and calm after you drink it," she said. 5. Re-do your to-do list. If you group similar tasks together and do them all at the same time, you'll be hyper-focused and more productive. "Writing things down is helpful but really being able to pull those things out into actionable items is the piece that will keep you sane,” Rizzo said. 6. Accept change. If you're recently separated or divorced, this year may not be the same, especially if you're splitting up or alternating holidays with your kids. Instead of mourning traditions, make new ones that may turn out to be even better. "It's about embracing that different doesn't have to be bad," said Emma Johnson, a business journalist in New York City.  7. Outsource. According to a survey by ZICO Premium Coconut Water, more than half of Americans would pay $2,725 on average in return for an extra hour per day. "If the time to do the things on your to-do list don't serve you or you're not the best person to do it, give it to someone else," Rizzo said. Ask a family member to help with some shopping, hire a virtual assistant to send out your holiday cards, or download an app that provides a service like delivering groceries or hanging Christmas lights, for example. 8. Focus on gratitude. When you take time to appreciate what you're grateful for, what the holidays really mean, and keep yourself grounded in the present moment, you'll feel less stressed, Haisha said. So instead of worrying about what you're going to wear to a friend's holiday party, appreciate that you have people in your life who love and care about you. 9. Cut up your credit card. Overspending or buying more than you can afford will inevitably create anxiety. What's more, studies show people are happier with experiences that create memories over material things. Rather of buying your spouse an expensive gift, plan a trip instead. Having a holiday party? Log out of Pinterest and make it a potluck or ask guests to bring dessert. "Make a conscious decision not to compete," Johnson said. 10. Let it go Holding grudges or stewing over past hurts will only perpetuate a negative cycle. "If you come in with a smile and an open heart, you'll see a shift in what transpires at that event," Haisha said. So instead of fretting that your mother-in-law will make a comment about a few extra pounds you gained, simply accept that it will happen, laugh it off, and say, "thanks for noticing! 

REMEMBER TO INCLUDE FIBER IN YOUR DIET

Fiber isn't a nutrient, but it's a must.  

One of the most necessary components of human nutrition -- one with vast effects on our health -- is not considered a nutrient. Dietary fiber -- structural components and carbohydrates from plants that the human body cannot digest -- is strongly associated with many health benefits, according to a new position paper on the topic from the Academy of Nutrition and Dietetics. Yet, because it doesn't meet the strict definition of a nutrient, we'll just call it ... dietary fiber. The academy's experts say we have good reason to heed the current advice to "make half your plate fruit and vegetables" and "make at least half your grains whole grains. Here are some facts: Dietary fiber is only found in plant-based foods. Nuts have fiber; cheese does not. Sweet potatoes have fiber; ham does not. Figgy pudding has fiber; eggnog does not. Higher intakes of dietary fiber are consistently associated with fewer health problems. Considerable evidence shows fewer incidents of heart disease, diabetes and cancer in people who eat diets high in fiber. And people who eat more high-fiber foods tend to be thinner than those who don't. Dietary fiber protects our arteries and guards against heart disease. Blood pressure and cholesterol numbers tend to be lower in fiber imbibers. One reason might be that high-fiber foods help to prevent inflammation -- an internal process that accelerates the aging process. Dietary fiber feeds good gut bacteria. Fibers from onions, leeks, garlic, wheat and oats are known as prebiotics, and they guard the health of our intestines and even help improve the absorption of nutrients. Other potential prebiotic food sources, according to the academy, include lentils, garbanzo beans, rye and barley. If a food has a label, you can read that label to find out its dietary fiber content. How much is enough? Women and men experience health benefits with intakes of 25 to 38 grams of dietary fiber a day, respectively. Americans average only about 17 grams, however. Fiber content in fruit and vegetables varies. A medium orange has about 3 grams of fiber; an apple or a pear with skin has more than 5 grams. A 'cup' of lettuce has 1 gram; a 'cup' of lentils or split peas has 16 grams. The position paper suggests that if people add 7 to 10 grams of fiber to their daily diet, they can lower the risk for heart disease and cancer by 9 percent. Here are some ideas: Choose peanut butter on whole grain toast instead of butter on white toast. Coat your cheese ball with chopped nuts and serve with whole grain crackers. Make a pot of lentil, split pea or vegetable soup for your holiday crowd. Roast some carrots, onions and other vegetables along with your Christmas main dish. mSlice apples and oranges to munch on while you bake Christmas cookies. It all adds up. 

BE A CHRISTMAS JUNK FOOD JUNKY

How to eat whatever you want over the holidays and not gain weight By Lauren Larson   Published December 20, 2015.  

This holiday season, while you pad your body with figgy pudding and take shots of eggnog off a sugarplum fairy, thou shalt feel no guilt. And, Jeff Wilser suggests in his new book The Good News About What's Bad For You/The Bad News About What's Good For You, thou shall not necessarily gain weight.  For 30 days Wilser gave his body up to a junk food "cleanse," eating only food you can find in a gas station. Even burgers were too nutritious; on Day 14 Wilser ends up on a date at Shake Shack, where he sadly watches his date eat a cheeseburger, an experience that was "not at all emasculating. The twist is that unlike the guy in "Super Size Me," who decidedly did not lose weight from his McDonald's diet, Wilser reduced his calorie intake to a net 1,800 calories a day. (So, if he ate 2,200 calories, he'd run to burn 400 calories.) Even though he'd replaced everything remotely healthy with fatty, salty stuff "with a garnish of Nerds," after 30 days he'd lost weight. His cholesterol was fine. He felt fine. Moderation is not just key, Wilser suggests. Moderation is everything.  A junk food cleanse is a pretty drastic way to prove the importance of moderation, and to cover ourselves, Wilser himself and you yourself: Don't try this at home. "The last thing I'm suggesting for anyone is 'Junk food is good for you; eat more of it; follow this diet; eat junk food, not vegetables,'" Wilser says, "If I employed the same tactics with good food like vegetables and chicken, I'd be far healthier. (To further discourage you from attempting your own junk food cleanse, Wilser's barber told him 26 days in that his hair had noticeably thinned.) Like many healthy haters Wilser encounters in his book, I was skeptical of Wilser's "eat whatever you want" heresy. I eat my greens (like my mama taught me!) , and sometimes I even buy the lowfat peanut butter that tastes like poison- these things make me feel healthy. I didn't necessarily revise my whole theory of wellness after reading The Good News About What's Bad for You and speaking with Wilser, but I did come away some useful tips for guilt-free holiday noshing.  Track your calories I get punchy when svelte celebrities say in a singsong voice, "Everything in moderation. Eating in moderation is hard and it sucks; if tethering your lust for that second piece of pie were easy, everyone would look amazing all the time. Wilser suggests that those not inclined to moderation (humans) try tracking their calories. "As unsexy as it sounds, that's the way to give you a subconscious baseline," Wilser says, "When you do force yourself to track this stuff, for better or for worse it makes you realize oh, geez, that extra sauce I got just added an extra 250 calories to my lunch. Even if you don't have a specific plan, just tracking alone will nudge your behavior.  Ask yourself 2 questions about the latest health studies My family's Thanksgiving was monopolized by discussion of a recent study suggesting that bacon and other processed meats increase your risk of cancer . Wilser suggests we stop and think before we revise our behaviors in response to whatever new study has the health community's panties in a twist that week. Wilser recommends you ask yourself two questions before jumping to conclusions: What is the absolute risk in the first place? And by how much does that risk actually increase for you? For example, if your absolute risk is already very low, Wilser explains, eating processed meats only raises your risk 20 percent relative to your baseline. "If that amount of risk bothers you, then don't eat bacon," Wilser says, "I respect that, but I think that most people, when they just see the headlines, have the takeaway that it's a much more serious risk factor than it might really be.  Go all out over the holidays, but then cease and desist If Wilser can come back from eating Cheez-Its for 30 days straight, you can come back from a few days of gluttony with your family. "I think weights tend to change when we have long-term habits, not when we do something for two days or five days," Wilser says, "If you extrapolate those five days to the rest of the year, that's a real problem. Assuming it's just the holidays, put things in perspective and give yourself a pass. Have a cheat week or two.  Enjoy your food "Even moderation should be in moderation," Wilser says, "I'm someone who definitely loves to binge at times and be an ascetic at times. Some people have their three squares a day, never more and never less- that's really boring. Some of life's great pleasures are indulging and throwing caution to the wind.

IT IS REALLY MORE BLESSED TO GIVE THAN TO RECEIVE

New study offers compelling reason to help others By Michael Harthorne Published December 17, 2015.  

A new study shows small acts of kindness can improve our mental wellbeing and help us deal with stress.  It turns out getting in the holiday spirit can be good for your mental health. A study published last week in Clinical Psychological Science found performing small acts of kindness for others can give us an improved outlook on things and help us to better deal with stress. "Stressful days usually lead us to have a worse mood and poorer mental health, but our findings suggest that if we do small things for others, such as holding a door open for someone, we won't feel as poorly on stressful days," researcher Emily Ansell says.  The findings suggest "prosocial behavior" might someday be a useful course of treatment for people suffering from chronic stress or depression. Previous lab-based studies have shown similar results, but Ansell and her team wanted to see if they held true in the real world.  Researchers had 77 adults use their smartphones to report stressful events, acts of kindness, and their emotional state every day for two weeks..  Participants averaged one or two helpful acts per day. But those who logged more than that had improved well-being and were less affected by stress. "The holiday season can be a very stressful time, so think about giving directions, asking someone if they need help, or holding that elevator door over the next month," Ansell says.  "It may end up helping you feel just a little bit better.

SLEEP TIGHT TONIGHT

The plant that gives you a better night's rest Published December 17, 2015.  

Drinking chamomile tea can calm you down and get you ready for bed, but there are some other natural ways to help you get some zzz's. Here's a question we received from a viewer: Dear Dr. Manny, I've heard that there are plants that will actually help you sleep better- is this true? Thanks, Jane It's true, making a few adjustments to your bedroom can make all the difference in your sleep quality. First, be sure to create a cool, dark sleeping environment. Get into the habit of going to bed around the same time each night and avoid using your smartphone and computer an hour before bed. However, there are some plants that you can add to your bedroom. "There are herbal teas, chamomile, of course; my favorite being passion flower. It'll knock you out and keep you out-gives you a great night's sleep. Kava works as well. But there is also a plant that you can put into your bedroom, snake plant. It's a common ornamental... and it significantly increases the oxygen density in our bedroom and gives you a better night's sleep," said Chris Kilham. . 

LIAR LIAR PANTS ON FIRE

These 6 clues can help reveal a liar By Elizabeth Armstrong Moore Published December 15, 2015.   .  Everyone has a tell. Whether we're lying or telling the truth, most of us reveal ourselves through the tiniest physical and verbal clues, and new lie-detecting software developed at the University of Michigan analyzes these words and gestures to determine with 75 percent accuracy whether someone is lying-which may not sound stellar but is far more accurate than humans' ability to determine this, which stands at just over 50 percent. "People are poor lie detectors," says study lead Rada Mihalcea. "There are clues that humans give naturally when they are being deceptive, but we're not paying close enough attention to pick them up. We're not counting how many times a person says 'I' or looks up. We're focusing on a higher level of communication. A key part of the research , she said, is that the team looked at video footage from courtrooms and the Innocence Project, as opposed to footage generated in labs, so that people were in real-life situations where there might be strong-enough motives to lie. "We wanted real data when people are truly lying," Mihalcea says, and the 75 percent success rate was determined by comparing the software's conclusion to trial outcomes. The six strongest tells? Bustle sums them up: gesturing with both hands; strong eye contact; head nodding; scowling; filler words; and third-person pronouns when referring to oneself. Of course, Quartz points out that we can't know with certainty whether a courtroom verdict was correct, or whether all the "liars" were truly lying. (You're most likely to lie during this time of day.

DO YOU ROTATE YOUR SHAMPOO

Do you need to rotate your shampoo brand? Published December 15, 2015..  

 Some people believe it is necessary to switch shampoo brands every now and then to keep the hair looking shiny and bouncy. Although there is no valid reason to think hair becomes "immune" or "resistant" when we use the same shampoo day in and day out, there may be other reasons people might want to vary their hair-washing routine, according to one expert, Nicole Rogers, an assistant clinical professor of dermatology at Tulane University School of Medicine in New Orleans. A Deep Cleanse To remove environmental pollutants and natural oils from the hair, shampoos typically contain a powerful cleansing agent, usually a sulfate-based chemical, which attracts both oil and water, Dr. Rogers says. Of the two main types, lauryl sulfates are designed for oily hair while laureth sulfates are for normal to dry hair-still a good cleanser but slightly less drying, she says. Sudsing up in the shower draws dirt and oil from the hair and sends it down the drain. "Sulfate-based cleansers lather well and rinse well and historically they've been popular," she says. There has been growing concern that those chemicals can harm the skin or scalp. (Rumors they are carcinogenic have been widely debunked, Dr. Rogers says.) "The only danger ever proven is that sulfates can be a topical allergen to people who are already prone to having sensitive skin," says Dr. Rogers, who also maintains a dermatology practice in Metairie, La.

THAT JUST BURNS ME UP

Why drinking water after eating spicy food is the worst thing you can do Published December 14, 2015.  

Don't drink water after eating that spicy pepper.  Anyone who has ever taken a bite of a super hot pepper knows that finding quick relief from the pain is difficult. You may know that ice cream, milk and other dairy products will help lessen the burn but reaching for water is probably one of the worst antidotes. Why is that? A new video from Reactions Everyday Chemistry , American Chemical Society's YouTube channel explains that it's all about the chemical reaction. Inside chili peppers, there's a chemical compound called capsaicin that produces a violent, burning sensation when it comes into contact with human tissue. Fun fact, capsaicin is also the main ingredient in many pepper sprays. When a food containing capsaicin hits your tongue, a TRPV1 pain receptor (the same type of receptor that senses when a food is too hot with heat or too acidic) binds with the capsaicin molecule, sending a message to your brain that you just ate something you probably shouldn't and kicks in the pain receptors. The more capsaicin that's in a pepper, which is measured by Scoville units , the more intense ones reaction will be. Your nose may start running, your eyes may water and you may even start sweating as your body tries to purge the capsaicin. Capsaicin has non-polar molecules in it, which can only dissolve with other non-polar molecules. Water is made of polar molecules, which means not only will it not provide a cooling effect-even if it's in ice form-it actually spreads the capsaicin molecules around, making your mouth feel even hotter. "Drinking water after eating a hot pepper is like mixing oil and water. It won't work out that well," explains the narrator. The molecules in milk (and other dairy products) are non-polar which help to actually dissolve the capsaicin molecules in your mouth. The casein protein in milk helps dissolve the capsaicin, too. So next time to you bite off more spice than you can chew, try to get a class of milk at the ready and just say to water until the stinging subsides. 

GET UP AND GET MOVING

Too much sleeping and sitting as bad as smoking and drinking By Mindy Weisberger Published December 14, 2015.  

The actress Mae West once said, "Too much of a good thing is wonderful! Unfortunately, in reality, most of the decadent indulgences we pursue - including alcohol and rich foods - are not at all good for us, especially when taken in large quantities. Now, a new study suggests that indulging in too much sleep and inactivity are also unhealthy. Researchers found that people who spend most of the day sitting and sleeping too much may be as likely to die early as people who smoke or drink too much. The Sax Institute's "45 and Up" study included more than 230,000 people in Australia ages 45 and older. For each participant, the researchers counted how many unhealthy behaviors he or she engaged in, including smoking, drinking alcohol, eating unhealthy foods, being physical inactive, exhibiting sedentary behaviors and sleeping too much (which the researchers defined as more than 9 hours per night). [ 7 Ways the Mind and Body Change With Age ] About 30 percent of the participants reported engaging in two or three of the behaviors. After six years, nearly 16,000 people in the study had died. The researchers found that people who were not physically active were 1.6 times more likely to die than those who were physically active (defined by the study as "undertaking more than 150 minutes of moderate-to-vigorous physical activity every week.") But the study also showed that the combination of physical inactivity with sedentary behavior, or physical inactivity with too much sleep , were as strongly linked to mortality among the participants as the combination of smoking with heavy drinking. "Physical inactivity alone had a strong association with mortality," Melody Ding, lead author on the study and senior research fellow at the Sydney School of Public Health, University of Sydney, said.  And when people combined physical inactivity with long sleep times and extended periods of sitting, the negative effects were even more dramatic, with the combined risk for death increasing by up to four times as much as in those who were sedentary and slept too much, but at least got some exercise, Ding explained. The researchers noted they did not incorporate other long-term lifestyle practices or conditions that might have played a part in increasing some participants' mortality risks. And the participants' interpretations of their own behaviors and its health impacts could have been faulty, skewing the study's results. While the study's conclusion that healthier behaviors could reduce mortality risk seems like an obvious one, linking risky behaviors together could present new strategies for prolonging life. "Physical activity is the one factor to address first," Ding said. If certain combinations of risk behaviors pose more of a threat than risk behaviors on their own, eliminating even one of them is a good choice for overall health. 

GOOD NEWS FOR THOSE WHO DON'T LIKE COFFEE

5 energizing foods that are not coffee By Patricia Bannan Published December 13, 2015.  

Morning lull? Afternoon slump? Evening fatigue? It's all too common in today's go-go-go world. And on those days when you lack time and energy, grabbing a coffee or candy bar to keep going can be a quick fix that catches up with you later. After all, food is fuel and it affects your energy levels. Eating the right food throughout the day can help keep your energy levels up in a sustained way, not in the "spike and crash" manner often caused by caffeine and sugar. Read on for five healthy foods that can help ward off fatigue and make you feel more alert and powerful throughout your day. Chia Seeds A staple food around since 3500 BC, chia seeds were in the diets of the Aztecs and Mayans. In fact, chia got its name from the Mayan word for "strength. Long ago, chia seeds were almost considered to be magical because of their ability to increase stamina and energy over long periods of time. In the past few years, chia seeds have regained their superfood limelight. Their fatigue-fighting powers may come from their nutrient-rich composition -- one tablespoon of the seeds contains 5 grams of protein to help keep blood sugar stable, and a good amount of omega-3 fatty acids to help fight inflammation and keep muscles feeling fresh. In addition, chia seeds offer magnesium, calcium, iron, potassium, and the antioxidant quercetin, which has been shown to help with athletic performance and recovery. Try adding them to your yogurt, oatmeal, smoothies, pasta sauce or baked goods. Oatmeal Grabbing a bowl of oatmeal in the morning may boost your energy for hours. Oatmeal contains quality carbohydrates that are stored in the body as glycogen and provide fuel for your brain and muscles. A whole grain cereal, oatmeal also provides soluble fiber, which slows down carbohydrate absorption to help keep your bloods sugar levels stabilized. If you get bored repeating the same bowl of oatmeal every morning, switch it up. Dried fruit, fresh berries, a fried egg, chopped nuts, shredded coconut flakes, and cinnamon applesauce are all energy-boosting toppings that will enliven the taste in your steamy bowl of oats. For added flavor, sprinkle on some ground cinnamon, ground nutmeg, or apple pie seasoning. Crimini Mushrooms Slightly more mature than white mushrooms, crimini mushrooms are browner in color and have a firmer texture, making them perfect for stews and soups. They are a great source of energy-boosting B vitamins, including riboflavin, niacin, and pantothenic acid, and are a good source of thiamin, folate, and vitamin B6. B vitamins are essential for energy production. For example, pantothenic acid helps fight fatigue during times of stress by supporting the adrenal glands, and riboflavin is important in aerobic energy production and protects the cell's energy storage from damage. For an added energy boost, try adding crimini mushrooms to your stir-frys, soups, chili, and salads. Tea Unlike coffee, tea (black, white, oolong, and green) contains the amino acid L-theanine, which provides an alert yet calm state. Successfully used for the treatment of anxiety and improved concentration and focus, L-theanine passes through the blood-brain barrier within 30 minutes. Research shows the amino acid can generate creativity and increase the ability to ignore distractions during complex tasks. Plus, with tea you'll get a little boost from caffeine. Of all brewed teas, black tea provides the most caffeine. Just make sure you don't drink it too close to bedtime - if the caffeine affects your sleep your energy levels will definitely drop. Also avoid sweetened teas, which can be loaded with sugar and cause an energy crash. 

CLOSING IN ON CHRISTMAS

Well, another week is beginning and we hope it finds you all doing well.  The weather promises to be less than ideal today so please be safe and dry.  Christmas is now less than 2 weeks away so we hope you are well on your way to having all your shopping done.  We hope you will all take a few moments to consider the greatest gift of all.  JESUS IS STILL THE REASON FOR THE SEASON.  Have a fine day.

Until tomorrow

Bob and Johnye

GREAT SOUNDING EASY RECIPES

Breakfast Delight  

Ingredients: 1 loaf of bread, cut into cubes 1/2 pound shredded cheddar cheese 1 pound bacon, cooked and crumbled (cubed ham or sausage work as well) 12 large eggs 2 'cup's milk 1 stick butter, melted Method: in a nine-by-thirteen-inch pan layer half of the bread, cheese, and meat. Repeat layers. In mixing bowl beat eggs together with butter and milk, adding salt and pepper to taste. Pour egg mixture over layers in pan. Set pan in refrigerator to sit overnight. In the morning preheat oven to 325 degrees. Remove pan from refrigerator, cover with aluminum foil. Bake covered for fifty minutes, remove cover, bake additional ten minutes.  

Stuffed French Bread Casserole  

Ingredients: 20 slices French bread (one-inch thick) 1 8-ounce package cream cheese 12 eggs 2 'cup's milk Method: Arrange ten slices of bread in a thirteen-by-nine-inch baking dish coated with cooking spray. Spread each slice with cream cheese. Top with remaining bread. In a large bowl, whisk the eggs and milk together; pour over bread. Cover and refrigerate overnight. Remove from the refrigerator thirty minutes before baking, preheat oven to 350 degrees. Bake uncovered for 45-50 minutes or until top is lightly browned.  

Killer Mac 'N Cheese  

Ingredients: 1 package pasta, whatever shape you like 1 pound Velveeta or other processed cheese 1 3/4 'cup's of whole milk or 2 12-ounce cans åevaporated milk, 2 'cup's or 1 8-ounce bag of your choice and the of cheddar cheese, white or sharp 2 'cup's or 1 8-ounce bag of any other cheese (Monterey Jack, Fiesta blend, taco cheese, etc.) 3/4 'cup' egg whites/egg substitute in cartons 1 whole stick of butter Method: Cook pasta according to package directions, but for best results do not completely cook the pasta. Strain the pasta, then place it in a slow cooker. Add the rest of the ingredients, usually I do liquid ones first, to the slow cooker and cook on low until cheeses are melted through. You may serve this as soon as all of the cheeses melt, stirring occasionally. The total cooking time is only one to one-and-a-half hours maximum.  

Peanut Blossom Cookies  

Ingredients: 1 3/4 'cup's flour 1 teaspoon baking soda 1/2 teaspoon salt 1/2 'cup' margarine or butter 1/2 'cup' peanut butter 1/2 'cup' granulated sugar 1/2 'cup' brown sugar 1 egg 1 teaspoon vanilla 30 to 35 Hershey's Kisses Method: in a bowl mix butter, peanut butter, sugar, brown sugar, egg, and vanilla with a spoon. In a separate bowl mix dry ingredients together. Slowly stir dry ingredients into wet, mixing evenly. Eventually you may need your hands to knead the mixture. Shape dough into small balls, using rounded spoon. Roll balls around in additional granulated sugar on wax paper. Place on ungreased cookie sheet. Bake in preheated oven at 375 degrees for six to eight minutes. Remove from oven and place one Hershey's Kiss on top of each cookie, pressing down firmly. Return to oven and bake for three to five minutes longer. Note: It's wise to unwrap all the chocolate kisses before the cookies first come out of oven

Crock Pot Candy  

Ingredients: 1 jar unsalted peanuts 1 jar salted peanuts 1 18-ounce package chocolate chips 1 4-ounce plain chocolate bar 2 packages chocolate bark Method: This must be done in exact layers. First layer unsalted peanuts on bottom of crock pot. Next salted peanuts, then chocolate chips. Break the chocolate bar into pieces, sprinkle over layers. Finally, break chocolate bark into pieces, sprinkle over top. Do not stir, cover and place crock pot on low, mine cooks a bit high so I put it on keep warm or it scorches on the bottom. Leave alone for three hours. Remove lid and stir, drop by table spoon full onto waxed paper and let cool. Package as you wish for gifts or have your family enjoy. 

Peanut Butter Balls  

Ingredients: 1 pound butter 1 pound crunchy or creamy peanut butter (I prefer crunchy) 2 pounds powdered sugar 1 to 2 pounds baking chocolate (I prefer a darker chocolate, but I am sure any type would work. Even melted chocolate chips might work in a pinch.) Method: Melt butter and peanut butter together. Stir until well blended. Add powdered sugar, stirring frequently to mix into dough. Roll dough into small balls-a bit smaller than golf balls will probably work best-and put balls on wax paper. Allow them to cool a bit while you prepare the chocolate. Melt chocolate on stove or in microwave. Start with one pound of chocolate; you can always melt more if needed. Carefully dip balls into chocolate until coated. Put balls on wax paper to cool and harden. Store in a cool place. You can refrigerate, but it is not absolutely necessary. Makes many servings! 

THE TWELVE DAYS OF CHRISTMAS CHAOS

The Real 12 Days of Christmas BY COLIN NISSAN.  

Day 1: On the first day of Christmas, my true love gave to me, a partridge in a pear tree. Such a thoughtful gift; she knows how much I love fruit. She also knows my building's pretty strict about pets, so the bird threw me a little. But he is a cute little guy. Day 2: On the second day of Christmas, my true love gave to me, two turtle doves. Wow, she's really into the avian theme this year. Um, thank you? I guess I'll just put them in the kitchen with the partridge and the pear tree, which suddenly seems a lot bigger than it did yesterday. Days 3 & 4: On the third and fourth days of Christmas, she gave me three French hens and four calling birds. Funny, I don't remember telling her my dream was to one day open a chapter of the Audubon Society. You know what would have been nice? Some birdseed. I'm out of saltines, and things are starting to get weird in here. Day 5: On the fifth day of Christmas, she gave me five golden rings. See, now, that's a nice gift. A nice, practical gift. A little on the feminine side, but I'll take it. Day 6: Six geese a-laying. Hmm, that's so strange because I was just telling someone that I could use some MORE @#$%*& BIRDS . Do you have any idea how much poop six geese generate in a single day? Literally pounds. And in case you're curious, all six of them have been a-laying since they got here. There are no fewer than 75 enormous eggs in my apartment right now. I just tried to make an omelet out of one of them and almost ralphed. Very gamy. Day 7: Guess what I signed for this morning when the UPS guy rang my doorbell. Seven swans a-swimming. True story. So ... no more baths for me, I guess. Thanks for that. These are terrible gifts! Terrible, confusing gifts. Oh, and guess what swans don't get along with. Geese, turtledoves, French hens, calling birds, and partridges. Glad you did your homework there. Day 8: I'd like to give you the benefit of the doubt on this one in case you ordered these eight maids a-milking online and there was some confusion, but just to clarify, there are eight middle-aged women wearing bonnets in my apartment right now. And they each brought a cow. Do you understand what I'm saying to you? They're all here, in my STUDIO apartment, and judging by the size of their suitcases, they aren't leaving anytime soon. Day 9: Big day today. Not only did I receive the unexpected gift of nine ladies dancing, I also got a nice little note from my landlord. He covered all kinds of stuff, but in a nutshell, it was about excessive dancing, illegal livestock, unnatural amounts of bird feces, and me not living here anymore. Big day. Day 10: Ten lords a-bloody-leaping! Yes, they are. Ten leotarded jerks are literally jumping around my apartment screaming "Wheeeeee! every time their feet leave the ground! WHY?? Why are you doing this to me? You're sick! I loved you so much, and you destroyed it. You destroyed everything. Tensions in here are escalating faster than I could have imagined. The maids and dancers appear to have laid territorial claims in opposite corners of the apartment. They are not the same civilized ladies who arrived here a short time ago. They bear a darkness now. One of them stole my golden rings, and I know just the one who did it. I'm waiting until nightfall, and I will reclaim them ... through any means necessary. Days 11 & 12: These final days have come and gone in a bewildering fog. I remember drummers. Pipers. Lots of them. I haven't slept or washed my body in quite some time. Food is scarce ... the fighting, fierce. I captured a lord today! Snatched him right out of the air. Now he doesn't leap anymore. I used his leotard as a net to trap one of the swans. She was delicious. Didn't even cook the old gal. Ha! I made everyone gather to watch-that's what you do when you want to send a message. A very important message! This is my castle! Do you all hear me? Do you see what I've done? What I am capable of?!! No more eye contact with the king; do you understand? Or I will end you! I will end you all right here and now!! Now, one of you fetch me a pear. The king needs something sweet.  

WINTER CAN BE TOUGH ON SKIN

How to stop dry, flaky skin By Paige Fowler Published December 09, 2015. 

As temperatures chill out, your skin may freak out. Cooler, dryer air sucks moisture from your skin, causing cracks in its outermost layer. "This is called 'barrier dysfunction,' and your skin starts to break down and flake off," said Dr. Joshua Zeichner, director of cosmetic and clinical research in the department of dermatology at Mount Sinai Hospital.  The solution, he says, starts in your shower. That's where you have the opportunity to either repair or destroy your skin's surface. So follow these tips to make sure the only flakes you'll see this winter are the ones falling from the sky. 1. Cut Your Shower Time "Long, hot showers strip your skin of essential oils and lead to dryness," Zeichner said. "Shorten your shower to no more than 10 minutes and use lukewarm water only. 2. Skip Soap "Soap has a high pH that can disrupt the outer layer of your skin and cause inflammation and dryness," Zeichner said. Suds up with soap-free, soothing body wash that locks in moisture, such as NIVEA Men Sensitive or Aveeno Daily Moisturizing Body Wash 3. Use Your Hands It's more gentle than scrubbing with a washcloth or loofah-their abrasive textures can break down the surface of your skin even more. Plus, they tend to harbor bacteria. The surface of your skin is already impaired if it's flaking, and these tools can make it worse, leaving you more susceptible to infections. "If you insist on using a washcloth, just be sure to use a clean one with each shower," Zeichner said. And be gentle, using less force on your skin so the washcloth won't be as abrasive. 4. Pat. Don't Rub When you step out of the shower, avoid going gangbusters on your skin with a towel. "Many people think that they're sloughing away any remaining flakes, but the friction of the towel fibers against your skin can actually worsen damage to the surface," Zeichner said.  Instead, use a patting motion to sop up any remaining droplets. 5. Apply The Right Stuff Moisturize when your skin is still damp-every single time you step out of the shower. This helps the moisturizer penetrate your skin, to repair the damage and help prevent further flaking. "A lot of guys skip this step because they don't like how heavy creams feel, but with advancements in formulations, the newer products are a lot lighter and absorb more quickly than they used to," Zeichner said.  "Look for products that contain a type of fatty acid called ceramides. Think of it like this: If your skin is a brick wall, ceramides are the mortar and your skin cells are the bricks. "Ceramides help fill cracks in the outermost layer of your skin, kind of like spackle," Zeichner said. And no breaks in the skin means less flaking. CeraVe Moisturizing Lotion and Aveeno Skin Relief Moisture Repair Cream have what you need. 

A HEALTHY WAY TO ADDRESS YOUR STRESS

4 foods to lower stress Published December 07, 2015.   

 

Is there a difference between "comfort food" and "calming food"? When you're stressed out, knowing which ones to choose can make all the difference. Instead of going for heavy, fattening foods that may seem to provide emotional comfort, go for these healthier options instead. They'll improve your mood from the inside out. - Leafy Greens: Eating these veggies, including folate-packed spinach, produces dopamine, the feel-good brain chemical that has a calming effect - Turkey: Turkey is high in tryptophan, which will make you sleepy but also boosts happiness and produces serotonin. You can get the same effects from eggs and lentils, too . - Salmon: The omega-3 fatty acids in salmon counteracts stress hormone. A study at Oregon State University found that medical students who took omega-3 supplements were 20 percent less anxious, compared to those who did not . - Cashews: These nuts will give you a boost of zinc; low levels of this mineral have been tied to increased anxiety and depression. Add oysters to your list, too, as they are also high in zinc. 

GERMS-IT SEEMS THEIR EVERYWHERE

These are the dirtiest places in every supermarket By Dan Myers Published December 07, 2015.         

Let's face it: Everything around us is pretty dirty. Even if we wash our hands regularly and make sure that our living and working spaces are clean, the world is still an insanely germy place. Unfortunately, the same can be said for where we buy (and eat) our food. As a rule of thumb, the most bacteria tends to lurk in the places that are touched by the most people. Bathroom sink faucets, light switches, condiment bottles and menus in restaurants, door knobs and handles, computer keyboards and mice, and ATM keypads have been shown to harbor an insane amount of germs. Flu viruses can survive on hard surfaces for as long as 18 hours. On top of that, The Centers for Disease Control and Prevention estimates that 200,000 Americans contract food poisoning every day, largely by touching something that's contaminated then transferring the bacteria or pathogen to the eyes or mouth. At the supermarket, where everyone seems to be touching everything (seriously, how often have you picked up an apple there and then put it back down?) , there's also food everywhere, including raw meat. Nowadays just about every supermarket has hand sanitizer by the entrance; we suggest you use it on your way in and on your way out. It's easy to freak out about germs being everywhere. While it's certainly unpleasant to think about, unless you're very young, very old, or have a compromised immune system, you're most likely not going to become deathly ill from a trip to stock up on eggs and milk. We have antibodies and an immune system whose job it is to make sure that bacteria are killed before they can cause us harm. T That said, you should still wash your hands before you dive into that newly-purchased bag of Cheetos. 1.  Checkout Counter iStock Think of all the things that come into contact with the checkout counter: money, your hands, the bottom of your purse (which most likely recently touched a bathroom floor)... all of these things are infested with germs. 2.  Conveyor Belt  The conveyor belt on the checkout line is rarely, if ever, cleaned, and can last for up to 30 years. On top of that, they're made from petroleum-based PVC, which is porous and nearly impossible to clean. A study by the International Association of Food Protection showed that yeast, mold, staph, and coliform live and grow on the belts, and a study by Michigan State University found bacteria on 100 percent of belts tested. 3.  Credit Card Keypad  Just about everybody pays for their groceries with credit cards, and you can't use your credit card without using a keypad, or at least using that "pen" to sign your name on the screen. The more that human hands touch something the filthier it will be. We highly doubt that those keypads are being cleaned daily. 4.  Deli Slicer  The deli slicer, and the cold cuts that it slices, are at serious risk of contamination. If the blade isn't regularly cleaned, it can transfer bacteria (including listeria) to everything it touches. A joint team of researchers from the USDA, FDA, and CDC sampled deli meats at the point of purchase, and three percent tested positive for listeria. 5.  Fruit  There's a reason why we're told to wash fruit before eating it, and it's about more than removing pesticides. It's commonplace to handle fruit before buying it. Ready-to-eat fruits like apples and peaches can be touched by dozens of people by the time you get to it. Dents or bruising in fruit can provide a way in for pathogens, while pre-sliced fruit might have been cut with a dirty knife or by someone with dirty hands. 6.  Raw Meat Packages  Raw meat can harbor E. coli, listeria, and plenty of other nasty pathogens. Plastic wrap isn't the best defense against the outside world. Ever picked up a package of raw chicken only to have it leak all over the other packages? That right there is how people get sick. 

ISN'T THERE A LITTLE COOKIE MONSTER IN ALL OF US

Expert baker explains why we love the cookie By Alice Medrich Published December 04, 2015.  

What is it with cookies? Everyone loves them. But then, who wouldn't love a miniature dessert intended to be eaten with your hands-one that leaves traces of chocolate or jam to lick from fingertips, makes a child happy, or cheers up a friend? (Who doesn't want to sneak one for breakfast?) No dessert comes in more flavors, textures, sizes, and shapes than cookies -yet they are the simplest recipe in a baker's repertoire. That means there is a cookie for every personality and predilection, every mood and motivation. If you crave something crunchy to dip into your coffee, there's a biscotti to satisfy you. If you want gooey, or seductive, oozing with chocolate or caramel-from pudding bars to brownies, your options are endless. Soft and cakey, chewy or flakey, spicy with ginger, or tangy with lemon: there are cookies for all of these cravings and countless more. Modern cookies play savory-bacon, Parmesan cheese, herbs, sea salt-alongside sweet. While there is no shortage of classic chocolate chip and oatmeal cookie recipes, you can also find versions with cocoa nibs or whole grains, or vegan, raw, gluten- or grain-free. The very aroma of cookies further explains their primal allure. The human sense of smell links directly to memory: if your mom made cookies for you or with you, I bet you have a special place in your heart for them today. There's no excuse not to treat yourself to a cookie...  When you walk into a cookie shop or approach a cookie platter, you get to choose your own favorite without sharing or compromising. From paper-thin wafers to the soul-satisfying chew of melt-in-your mouth meringues, the choice is yours. It's no wonder that the child in each of us loves a cookie!  You can buy cookies in packages or fresh from a bakery, but there is every reason to DIY. Cookies are fun and easy to make! Cookie-making invites creativity and makes the house smell divine. The very aroma of cookies further explains their primal allure. The human sense of smell links directly to memory: if your mom made cookies for you or with you, I bet you have a special place in your heart for them today. Just one final thought: if you don't bake cookies with your kids, who will pass the torch, ensuring that the next generation loves cookies? Think about it. 

HAVE YOU EVER DONE SOMETHING STUPID

Scientists figure out why we do stupid things By Luke Roney Published December 04, 2015.  

How’s this for a stupid study:  Researchers at Eotvos Lorand University in Budapest, Hungary, set out to discover the criteria people use when determining that a particular behavior is, well, stupid.  It turns out it doesn't exactly take a rocket scientist: Judging whether something is stupid "comes instantaneously," researcher Aczél Balázs says. "If one person calls something stupid, there's a high likelihood others will do the same thing. In fact, the rate of agreement was 90 percent. . Researchers found that behaviors deemed stupid stem from three primary conditions: Overconfidence: You thought you could, but you couldn't. Lack of control: You knew you shouldn't, but you did. Absent-mindedness: You weren't paying attention. In the study, researchers gathered online anecdotes describing behaviors that had been called stupid. They asked 154 students to read them and determine if they were, indeed, stupid. Then, the students chose reasons why a behavior was stupid from a list. Some interesting takeaways: People with high intelligence aren't necessarily immune to doing stupid things. A determination of stupidity is based on the observer's expectations for a person's behavior; the person engaged in stupid behavior may have different expectations. Understanding the causes of stupid behavior may help people warn others from engaging in it-rather than saying, "You're being stupid," one can say "You're being overconfident. No matter what, we not only recognize stupidity when we see it, we love to "watch other people doing something stupid as a source of amusement. (Stupidity may have thwarted a Nazi invasion of Britain.   

WHO IS YOUR BEST HEALTH CARE ADVOCATE

Steps to being your own health care advocate Published December 03, 2015.   

The rules and regulations in health care can often overwhelm even the most seasoned medical professional. One man has decided that a team approach may be the best way to get healthy and protect personal interests. "Americans do a great job of planning for vacations, for retirement, for saving money for a kids education. But it's a rare person I've met who plans for a serious diagnosis," said Leslie Michelson, author of "The Patient's Playbook. According to a Healthgrades survey, one out of every six patients in the U.S. receives care at a less-than-stellar hospital. Not getting the best care possible could not only increase your risk of medical errors, it could also increase your risk of death. "Before we get sick, everyone has a notion that there's a health care system out there that's suddenly going to spring into action to support them," Michelson said. "Unfortunately, that's not the case. Michaelson wrote his book after getting treatment for a rare disease himself, and today he has made it his mission to help others get the best care possible- no matter how much money they have. The first step is finding a primary care provider who fits your needs. Michelson recommends finding a physician you're comfortable speaking with and who is comfortable speaking with you. "That person should be your health care quarterback," he said. 

LIVE LONG AND PROSPER

New anti-aging drug could extend human life span to 120 years By Max Berlinger Published December 02, 2015. 

Do you ever think that it's kinda crazy that we can order pizza from our cellphones and yet no one can figure out how to stop (or at least slow) the inevitable march towards death? Well, you're not alone.  Science has been trying to figure out this whole aging thing for a long time now, and a new development just could be one of those watershed moments in history.  A new anti-aging drug is going to be tested on human subjects starting next year. The potential result of this could mean that we, human beings, could extend our life spans to 120 years of age and be in good health to the very end.  The drug in question is a widely used diabetes pill called Metformin and costs mere cents to make. Metformin helps to increase oxygen flow on the cellular level, thereby slowing the necessary cell divisions that keep our bodies both functioning correctly but ultimately lead to aging.  Belgian researchers have tested the drug on roundworms, and have had positive results so the next step is to do a human trial.  "I have been doing research into aging for 25 years and the idea that we would be talking about a clinical trial in humans for an anti-aging drug would have been thought inconceivable," says aging expert Professor Gordon Lithgow.  "But there is every reason to believe it's possible. The future is taking the biology that we've now developed and applying it to humans.  Let's just hope that cosmetic surgery can keep apace of these new developments. 

IS ASPIRIN A MIRACLE DRUG

Protein in aspirin may reduce Alzheimer's disease risk, study suggests Published December 01, 2015.   

Researchers have found that a key protein in aspirin may help pulverize an enzyme linked to neurodegenerative conditions like Alzheimer's, Parkinson's and Huntington's diseases- suggesting that taking the common drug may help reduce Americans' disease risk. In their research, at Johns Hopkins University and Boyce Thompson Institute discovered that salicylic acid, a byproduct of aspirin, binds to the enzyme GAPDH (Glyceraldehyde 3-Phosphate Dehydrogenase), preventing it from moving into a cell's nucleus where it would cause cell death. During oxidative stress, GAPDH is affected then enters the nucleus of neurons, where it affects protein turnover and leads to cell death, causing neurodegenerative loss. The anti-Parkinson's drug deprenyl already demonstrates GAPDH's ability to prevent entry into the nucleus and the corresponding cell death, according to a news release. "The new study establishes that GAPDH is a target for salicylate drugs related to aspirin, and hence may be relevant to the therapeutic actions of such drugs," co-author Solomon Snyder, professor of neuroscience at Johns Hopkins University in Baltimore, said in the release. Snyder, along with senior author Daniel Klessig, a professor at Boyce Thompson Institute and Cornell University, used high-throughput screens to find proteins in the human body that bind to salicylic acid. GAPDH primarily plays a role in glucose metabolism, but it also helps regulate plants' immune systems. Past research suggests several targets in plants are affected by salicylic acid and that many are translatable to humans, according to the release. In the current study, scientists also observed that a natural derivative of salicylic acid from the Chinese medical herb licorice and a lab-synthesized derivative bind to GAPDH more effectively than salicylic acid. 

HOPE YOU SLEEP WELL TONIGHT

A good night's sleep is tied to interruptions, not just hours Published December 01, 2015. 

Good sleep isn't just about how long you sleep. Continuity may be equally important. Getting up in middle of the night multiple times to soothe a crying baby or go to the bathroom impacts your mood and cognitive abilities the next day, new research has found. In a study published last month in the journal Sleep, researchers from Johns Hopkins University School of Medicine found that individuals forced to awaken multiple times during the night showed a greater decline in positive mood than those forced to go to bed later. They also had less slow-wave or deep sleep, the third stage of non-rapid eye (NREM) movement sleep. Research from the University of Pittsburgh has shown that the cognitive performance of elderly individuals was impaired when their sleep was disrupted, but not when they slept a shorter amount of time straight through. And a study done in Israel published last year found that a fragmented night of sleep for a full eight-hours impacted mood and attention as much as sleeping just four hours a night. The recent Sleep study included healthy individuals without any diagnosed sleep problems. The 62 subjects were brought into the lab and randomized into three groups: a group whose sleep was repeatedly disrupted; a group whose bedtime was delayed; and a control group, said Patrick H. Finan, an assistant professor in the department of psychiatry and behavioral sciences at Johns Hopkins and lead author of the study. 

EAT RIGHT AND SLEEP WELL

6 surprising foods that are messing with your sleep    Published November 30, 2015.  

You know that having a double-shot latte after 4 p.m. or plowing through too much sugary dessert will keep you from snagging a solid 8 hours of z's. What you probably don't realize is that there are a number of nutritious foods-ones that doctors and dietitians agree are part of a healthy, varied diet-that could be to blame if you're tossing and turning at night. The kicker is that getting a good night's sleep is crucial to sticking to healthy eating habits. One recent study found that a consistent sleep routine may help people maintain a healthier weight; other research found that a lack of sleep can lead people to buy more food and more high-calorie items at the supermarket. Which, of course, keeps us up at night. And the vicious cycle continues.  Here Are 6 Ways to Change That. To be sure good-for-you grub isn't actually sabotaging your shut-eye, steer clear of these foods before bedtime: 1. Cruciferous veggies Sounds absolutely crazy, right? Veggies like broccoli and cauliflower are loaded with phytochemicals, vitamins, and minerals proven to help the body's natural detoxification process and even prevent cancer. (Try making bread out of broccoli.) What's more, they even contain tryptophan-the sleep-inducing amino acid that helps the body produce serotonin, which regulates sleep. However, crucifers are also loaded with insoluble fiber, which is the slow-digesting kind, said Elissa Goodman, a certified holistic nutritionist in Los Angeles. "If you eat a lot of insolublefiber close to bedtime, your body will still be working on digesting it while you're trying to drift off, which can prevent you from getting optimal sleep," she said. Of course, you should still eat these health-promoting vegetables-just have them at least a few hours before bedtime, Goodman said.  2. Tomato sauce It's packed with vitamin C, iron, and lycopene, an antioxidant that's been shown to reduce the risk of heart disease, cancer, and macular degeneration. However, it's also highly acidic, which can lead to heartburn and indigestion during the night, said Alissa Rumsey, RD, a dietitian and spokesperson for the Academy of Nutrition and Dietetics. To prevent sleep issues, skip the late-night pizza or pasta and be sure you finish meals that involve tomato sauce at least 3 hours before you hit the hay, Rumsey said.  3. Dark chocolate Chocoholics have been rejoicing lately, thanks to a slew of studies that show big benefits of noshing on this antioxidant-packed treat. However, while a square or two of dark chocolate might be a healthy way to satisfy your after-dinner dessert craving, it's not going to do anything to help you get sound sleep, thanks to its caffeine. In fact, some dark chocolate contains as much as a quarter of the amount of caffeine found in a standard 'cup' of coffee, Rumsey said. And the darker the chocolate, the more caffeine it likely contains. "Dark chocolate also contains tyrosine, an amino acid that can be very stimulating," Rumsey said. 4. Charcuterie Cured meats and aged cheeses may make a beautiful party platter, but snacking on these foods might keep you up, Rumsey said. "Aged cheeses and preserved and smoked meats contain tyramine, an amino acid that triggers the release of norepinephrine, a stimulant that makes us feel more alert," she said.  5. Red meat While it's filled with protein and can be lean-particularly if you're choosing clean, grass-fed options-red meat is still on the fatty side, which take your body a while to digest. Translation: If you have steak or a cheeseburger for dinner, you could very well still be digesting that meal when you're trying to drift off, which can keep you awake, said Beth Warren, RD, author of Living Real Life with Real Food . High-protein diets have also been linked to sleep apnea, she said, a condition that prompts you to stop breathing for bouts of time throughout the night, which can reduce the quality of your sleep. 6. Spicy foods Thanks to their metabolism-boosting benefits, spicy foods are often touted as especially beneficial if you're trying to drop a few pounds. (Plus, they're one of five foods you can't overeat .) However, meals that bring the "heat" can also prompt you to have a restless night, thanks to the fact that they raise core body temperature, which can negatively impact your sleep. Spicy foods can also lead to heartburn, said Natalie Stephens, RD, a dietitian at The Ohio State Wexner Medical Center, which can make you so uncomfortable that it's tough to drift off and stay asleep. 

ONE HEART TO LIVE

5 heart-healthy snacks By Patricia Bannan Published November 28, 2015.  

 

Although deaths from heart disease have dropped in recent years , it's still the leading cause of death of Americans, for both men and woman. The good news is that we now know more than ever about how to prevent cardiovascular disease, which includes both strokes and heart attacks. One thing that's clear: your diet and lifestyle (such as exercising more) can make a huge difference in the quality of your ticker. When it comes to diet, making heart-healthy snack choices is more important than ever. While the average American eats roughly the same amount of food during meals as they did in the 1970s, the number of calories from between-meal noshing has increased to 580 calories per day, or about one-quarter of our total calorie intake.  be sure to have these heart-healthy foods on hand to keep your ticker strong for decades to come. Apples As the age old adage goes: "An apple a day keeps the doctor way. This may be true when it comes to your cardiologist. In the Iowa Women's Health Study, which has been tracking more than 34,000 women for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. There are several components of apples that may contribute to their heart-protective benefits. Apples provide pectin, a soluble fiber that has been shown to help lower "bad" (LDL) cholesterol levels. In addition, apples provide a number of strong antioxidant compounds (such as quercetin, epicatechin, and epigallocatechin) that have been shown to inhibit inflammation and reduce oxidative stress that can lead to atherosclerosis and other cardiovascular problems. Apples also provide a good amount of another antioxidant, vitamin C. While all apples have been shown to deliver heart-protective nutrients, red delicious provide the highest amount of antioxidants. Popcorn Not just for the movie theater, popcorn makes a smart snack. This whole grain delivers polyphenols, an antioxidant linked to improving heart health. In fact, research at the University of Scranton shows that gram for gram, popcorn has three times more polyphenols than kidney beans, which is the highest vegetable polyphenol choice. To make this snack truly heart healthy, hold the added butter and salt and avoid certain microwavable popcorn bags. According to the FDA, many popcorn bags contain especially high levels of PFOAs (perfluorooctanoic acid) - a chemical found in things like nonstick cookware and food wrappers, which has been linked to cardiovascular disease. To ensure you get the heart-healthy benefits you intend, pop your own popcorn or buy pre-popped bags free from PFOAs. Season yourself with olive oil and fresh herbs or spices, like rosemary or cayenne pepper. 

WHAT DO I DO WITH THOSE LEFTOVERS

Holiday party leftovers: What to keep and what to toss Published November 27, 2015.  

Holiday parties are always packed with lots of good foods. But if you're playing the role of hostess this year, it could also mean lots of leftovers. Before you pack up the containers, beware that there are some foods that should be thrown out and not saved. We got this email from a viewer: Dear Dr. Manny, I recently hosted a holiday party at my house and have a ton of leftovers. Are there any appetizers that I might be able to save without the risk of getting sick? Thanks, Tonya Contrary to what most people think, you cannot tell if a food is safe to eat just by looking at it and smelling it. In fact, illness-causing bacteria can grow in foods within two hours if you don't refrigerate them. "When food is left out for long periods of time, bacteria will quickly grow and could cause a food-borne illness; some can be as serious as kidney failure,” said Jacqueline Gomes , a registered dietitian and owner of CKO Kickboxing in New Jersey. "Storing leftovers within the two-hour window will help increase their lifespan. Gomes said although it may be tempting to save all your party leftovers in the fridge, there are some important timelines to keep in mind: Leftovers shelf life: Crackers: up to the sell by date. Deli meats: 3-5 days Deviled eggs and mini meatballs: 4-5 days Dips and shellfish: 2-3 days max. Hard Cheeses: 3-4 weeks Raw Veggies: 4 days Soft cheeses: 1 week Reheating leftovers properly is just as important. According to U.S. Department of Agriculture (USDA), leftovers should be reheated to 165 degrees Fahrenheit. Use a food thermometer to check the internal temperature of the food before consuming.  

UPDATE FROM THANKSGIVING WEEK

Greetings all!

Hope everyone had their fill of turkey and completed their Christmas shopping from the comfort of the easy chair--I did! We have exciting news about our OIB project. I am delighted to announce a new partnership with the Arkansas advocacy groups supporting blindness and vision loss.

Mrs. Terry Sheeler is the State President for the National Federation of the Blind (NFB) and Ms. Sandy Edwards is the State President for the American Council of the Blind (ACB). Both are phenomenal organizations which support advocacy efforts at the state and national level.These women have agreed to assist clients in our program by connecting folks to necessary resources. If you have a technical question, need to know where to buy bump dots, or just need a ear for venting, please reach out to these organizations. These folks are volunteering their time and knowledge!

Our goal is to identify ALL clients who are eligible for our program. As everyone knows, there are not enough hours in the day or dollars in program to meet the needs. Let's all band together and work toward a common goal. I am happy to have the assistance of these two great organizations and encourage you to support them in their advocacy efforts.

Contact information is;

Sandy Edward (ACB) phone: 501-753-5029

Terry Sheeler (NFB) phone:   479-582-0091 or 479-841-6081

As always, please feel free to contact WSB staff, Barbara, Cindy or I for assistance. Thanks again to Bob and Johnye for their help with this blog. Without them, I would never sleep!

Until tomorrow,

Dr. Janet

EVERYDAY SHOULD BE THANKSGIVING

Thank you -- it's as simple as that It's as simple as that  

I glanced around my office this morning and realized that, if I have a decorating motif in this messy place, it must revolve around words. They're everywhere. On one shelf is a small plaque that says, "My greatest blessings call me Mom. Another one says, "Never get so busy making a living that you forget to make a life. Above my computer, a square stone has these words etched into it: "The journey of a thousand miles begins with a single step. (I read that one a few thousand times when I'm on deadline and staring at a blank page.) On another shelf is a sign that says, "If at first you don't succeed, do it like your mother told you. (One guess on who gave me that little decorative reminder.) Last, but definitely not least, there's also a bright blue metal sign bearing a picture of Snoopy wearing sunglasses issuing this one simple command: "Be cool. (That beagle is full of sound advice.) Maybe an office full of books and quotes isn't surprising for someone who makes her living tapping away at a keyboard. But that's not the reason I'm drawn to them. The reason has everything to do with power. Whoever made up that ridiculous chant that says, "Sticks and stones may break my bones, but words will never hurt me" was faking it. I don't know a single person who doesn't remember at least half a dozen times when words have hurt. They leave bruises on the inside, and nothing can stain our memories faster or more effectively than words. If you've managed to get this far in life without suffering a few internal word wounds, you're luckier than most of us. On the flip side is the reality that words can also work wonders. They can set us free from secrets. They can soothe shattered feelings and save or solidify a relationship. They can make us laugh, and they can build us up and help us be brave. Most people might say the three most powerful words in the English language are "I love you. But for me, the most powerful phrase is even shorter: "Thank you. Because a "thank you" is born of love and shares the proof of love, and who among us doesn't need that? During this Thanksgiving season, I know I'll never be able to say enough thank yous to equal the blessings in my life, but I sure hope I'm never too lazy to try. When I see my family and friends, what I hope they feel most from me is my deep appreciation for them and the love that fuels it.